Vamos de Aventura
Training Plan
Yelizyotl adventure and Abenteuer | Training Plan | October 2024
FOUNDATION 2
References 4
FOUNDATION
Lower-body - 5 kg Squats (2 sets 15
reps) 2X per Week
Lower body - 5 kg Lunges (2 sets 10
reps each leg) 2X per Week
Lower body - 5 kg Glute Bridge or other
Glutes workouts (2 sets 15 reps) 2X per
Week
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Yelizyotl adventure and Abenteuer | Training Plan | October 2024
Core - chin ups, scissors, bicycle and leg raise (2 sets 20 reps) 2X per Week
Core - Plank front (45 sec) side (30 sec) - (2 sets) 2X per Week
Upper - pushups (2 sets 10/15 reps) Pull ups (3 sets 10/8/6 reps) 2X per Week
Endurance Running - 5km 2X per Week
Endurance Running - 10km long run 2X per Week
Rest Day 1X per week
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Yelizyotl adventure and Abenteuer | Training Plan | October 2024
References
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